Mostrando postagens com marcador Whey Protein. Mostrar todas as postagens
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Balancing Your Hormones to Perform Better in Bed and Build More Muscle

Your body is a machine with many working parts — an understatement if there ever was one. To say that your various systems, cells, genetics, and chemical makeup are merely “working parts” is like saying the sun is a little warm. Still, it’s incredible what your body is capable of with only the most minimal of hormone management.
Balancing Your Hormones to Perform Better in Bed and Build More Muscle

They tell your body what to do and how your hormones perform dictates how well your body behaves its damn self.
So whip that puppy into shape! While diet and exercise are obviously important, these are the hormones you need to pay attention to the most, what they do for you, and how you can Darth Vader force grip your body into submission.

1. Ghrelin and Leptin

Ever wonder what makes you feel hungry or full? No, it’s not just your stomach being empty or stuffed to the gills, it’s hormones released by your stomach walls and fat cells called ghrelin and leptin. If you’re trying to keep your hunger in check, you need to make sure these guys are under control. How do we do that? Sleep! Less than six hours a night and the hunger gremlin, Ghrelin, starts winning the fights unfairly.

2. Testosterone

Who’s feeling frisky? You are if you’ve got enough testosterone in your blood! This bad boy tells you when you’re ready to get busy and also makes sure you have enough little swimmers to continue the family line (assuming you’re ‘worthy’). There are a lot of ways to increase your testosterone. Here are four of them.

3. IGF-1 and HGH

Any self-respecting bodybuilder knows what these two do. HGH tells the body to create more IGF-1, which acts as a growth factor. Together they tag-team your muscles, ligaments, and tendons, beating them into fierce weapons of mass attraction (hello, ladies). And how do we increase the levels of these two grunts naturally? By working out, of course! When you feel the burn, you’re doing it right.

4. Melatonin

To get your ghrelin under control, you need to sleep. But what if you have trouble sleeping? This is text, so you’ll just have to imagine fanfare in your mind. Enter melatonin! Think of melatonin like that uncle that comes over for Thanksgiving, eats your food and falls asleep on your couch. All he wants is to sleep. Same with melatonin. The thing is, blue light stimulates your brain and can delay your sleepy time hormone from kicking in. Want to get your cycle going normal? Cut off all electronics two hours before you’re ready to go down.

5. Insulin

We’ve talked sleep. Now let’s talk energy. Hello Mr. Insulin Man! He’s in charge of getting the fat and sugar out of your blood and into your muscle and fat stores. How do you manage insulin? Carb out after your workout! Make sure to take in some protein along with it for a balanced post-workout meal.

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Raise Your Testosterone Levels With These Superfoods

Primarily considered a male hormone, testosterone is actually common to both male and female. 
However, testosterone is the principal male hormone, which not only affects your libido and penile erection frequency but also your whole body.  This hormone gives men larger hearts, lungs and other organs, builds muscle mass and controls stomach fat, while regulating mood, aggression and mental focus.  Therefore, steady and adequate levels of this hormone are essential for your overall well being.
Raise Your Testosterone Levels With These Superfoods


Since testosterone levels start to drop in mid-to-late 20s, at a yearly rate of 0.3%, a man can experience a significant decline in his testosterone levels by age 40.  By age 50, most men will have substantially lower levels causing a series of sexual difficulties. 
Therefore, it is imperative that men do everything they can to build and sustain balanced levels of this hormone.  And you can raise your testosterone with these superfoods.
Essential Protein
Protein plays a key role in keeping production of the male hormone, testosterone, at optimal levels.  However, it is important to stick to leaner cuts of meat and low fat sources of protein since too much saturated fats can induce estrogen, which has a negative effect on your sexual activity because it essentially 'softens' testosterone.
Include these sources of high quality protein in your diet:
  • lean cuts of red meat and skinless poultry (forget the lamb chops and Buffalo chicken wings)
  • fish such as salmon, tuna, grouper and orange roughy (grilled or baked, not deep fried)
  • beans, including baked beans, lima beans, garbanzo and kidney beans (all pack an additional punch of zinc and fibre)
  • whole eggs ( I know they contain cholesterol but it is the 'good' kind -HDL),
  • cottage cheese (1-2% fat content is preferred) with a serving of fresh fruit, &
  • natural crunchy peanut butter
Just a further note about cholesterol:
Since testosterone is actually synthesized from cholesterol, a dietary supply is necessary, and whole eggs supply it in a 'good' form with low caloric effect.  Including vitamin C from fresh fruits and veggies on a daily basis will keep the 'bad' form of cholesterol LDL in check.  But if you have a severe case of cholesterol woes, best confirm with your healthcare provider to be safe.
Fats Needed for Hormone Production
A combination of fats are absolutely necessary for great testosterone production.  Omega-3s (EFAS) and monounsaturated fats (MUFAS) should be the prime fats in your diet along with a moderate amount of saturated fats (SFAS). 
Foods supplying EFAS:
  • salmon (wild-harvested only), albacore tuna, and sardines
  • vocados (the Aztecs called them 'ahuacatl' meaning "testicle", perhaps because of their shape and that they grow on the tree in pairs)
  • nuts and seeds, including walnuts, brazil and almonds, pumpkin and flaxseeds, &
  • oils such as flax seed, canola and wheatgerm oils
Foods supplying MUFAS:
  • olives,
  • oils, including extra virgin olive oil, grapeseed and flaxseed,
  • avocados (definitely a double plus for this fruit),
  • nuts and seeds, especially peanuts and almonds (including 'butter' form) &
  • chocolate (dark only, at least 70% cocoa content - yes it is good for you and full of antioxidants)
Finally, cruciferous vegetables
These veggies are a 'must' have in your regular diet since they contain IC3s (indole-3-carbinol), which essentially controls estrogen levels, and as previously mentioned estrogen in effect 'softens' your testosterone!
To supply IC3s, Include these foods 3-4 times a week:
  • cabbage, raw or cooked (including Chinese and Napa cabbages)
  • bok choy
  • brussel sprouts (2 servings of these can greatly effect your testosterone levels)
  • broccoli, again raw or cooked, &
  • kale
  • radish, horseradish, daikon and wasabi are also included in this group (great if you like roast beef or sushi)
Most of the basic food groups are covered in the above lists and can be balanced with an intake of moderate low-glycemic carbs including fruits, veggies and wholegrain breads, pastas and cereals. 
If your hormone levels are currently low, raise your testosterone with these superfoods and you will see a marked difference over the next few weeks and months.
Start eating these superfoods while your testosterone levels are optimal and your hormone supplies will remain robust for many years, prolonging your sexual activities and health.

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How To Eat To Gain Muscle Fast and Build The Body You Want!

Part of being able to build your body is knowing how to eat to gain muscle. Lets face it, if you don't eat right then you are killing a huge part of the process of gaining muscle.
The reason that many of us don't eat right is because we don't want to give up some of those foods that we love so much that are really counter-productive to what we are trying to achieve. That's right, all that junk we love to eat so much are keeping us from building the body that we work so hard for in the gym.
How To Eat To Gain Muscle Fast and Build The Body You Want!


You need to consume a lot of the foods that are good clean sources of protein, vitamins, minerals, and yes, even carbs! You must also consume calories than the normal amount it would take you to maintain the weight you are right now. You should probably take in about 500 more per day. Just be sure to stay consistent with your weight lifting regimen and you will build muscle mass and ultimately gain weight.
Following a diet where you eat 5 - 6 times per day is a great way to eat to gain muscle. It is actually the best way to eat period! Its actually better for the metabolism, and if you are eating the good muscle building foods that you should be eating (see my list of favorite foods below!) then you should have no problem gaining muscles fast with little fat.
My Example For a 5 Meal Day
For your first meal have breakfast, then later on before lunch have a banana and maybe a protein shake, have a decent lunch of maybe grilled chicken and rice with vegetables, for your fourth meal have a yogurt or a tuna fish sandwich, then for dinner have a steak with sweet potatoes and veggies and a shake.
My Favorite Foods You May Like
Grilled Chicken, Baked Chicken, Steak, Salmon, Tilapia,Whiting, Tuna Fish, Yogurt, Sliced Apples, Rice and Beans, Spaghetti, Oatmeal, Cream of Wheat, Broccoli, Spinach, and more. And of course lots of water!

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Types Of Protein Powder

Protein supplements especially the powder type for protein shakes are very popular these days. Knowing what's in a protein powder is crucial in choosing what product to take. The three main proteins are whey protein, casein and egg white. For bodybuilders though it gets more complicated. Here's a brief overview of the types of protein powder you can get.
Types Of Protein Powder
WHEY PROTEIN Whey protein is a by-product of cheese and is a good source of branched chain amino acids (BCAA) that is used to fuel muscles when working out. In the bodybuilding world, though, it doesn't just end on a product being whey protein based. This type is sold in three forms: whey protein isolate, whey protein concentrate and whey protein hydrolysate.
Isolate is more popular than concentrate. It is more expensive though; for a reason. It takes more to produce protein isolate. It is processed to remove fat and lactose so it is pure protein and the easiest to absorb. Most supplements are taken atleast 30minutes before workout but whey isolate can be absorbed in about 10minutes so it also makes a great post-workout drink. Whey protein concentrate on the other hand has more fat and lactose. It has about 70-85% protein content. Isolate obviously has higher value of protein because it is pure but a lot of bodybuilders say they don't notice a big difference between using isolate and concentrate. The third type which people don't normally hear of is whey protein hydrolysate. This is processed like isolate but other than making it more pure, the process also already pre-digests the protein making it even easier to absorb. Unfortunately though, the process that makes it so also leaves the product bitter tasting. Unlike concentrate and isolate, manufacturers don't put how much hydrolysate there is on their product.
CASEIN Casein is protein found in milk. The protein is separated from milk by ultrafiltration. Casein is slow digesting and continues to feed the muscles long after whey have been absorbed and used. It can sustain the body with amino acids for up to 7hours. Casein is best used with whey. This is important for bodybuilders to know. Unlike whey which is great as a post workout drink, casein is usually used before bed or during the day. It can supply the body with the necessary protein that it needs throughout your sleep especially since muscle repair and rebuilding takes place on our sleep.
EGG WHITE Egg whites have excellent amino acid profile. This is considered as one of the types of protein with the highest quality and is even dubbed the most perfect protein. It is almost fat free and cholesterol free. Egg whites from a large 33g egg can contain almost 4grams of protein and less than 1gram of fat and 1g of carbohydrates.
SOY PROTEIN Most body builders don't pay too much attention on soy protein because it has the lowest quality of protein. However, this is very important for vegans and vegetarians. One upside of using soy protein is that it gives us protein without the usual cholesterol included in meals.

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How Much Cardio Is Needed When Building Muscle? 5 Tips For Optimizing Cardio

Building more muscle is smart for a lot of reasons. First, it just looks good to have a well-muscled, toned body. Also, having stronger muscles reduces your chances of incurring serious injuries. And, there is an added health benefit: the more muscular you are, the faster your body will burn fat naturally. That is because your resting metabolism rate - the rate at which you burn calories while at rest - actually increases when you have a lower body fat percentage.
People who have experience with working out with both weights and with cardio techniques (e.g., walking, jogging, swimming, biking, etc.) know that it can be hard to balance both within a regular workout routine. In other words: to really "go intense" with a cardio workout can take away from the energy and muscle strength you need for an intense bodybuilding workout - and vice versa.
How Much Cardio Is Needed When Building Muscle
Even if your primary goal is to build muscle while staying at least in fairly good shape from a cardio perspective, you still may be at a loss for just how much cardio to work into your weekly workout routine.
If you are wondering, "How much cardio is needed when building muscle?", here are 5 tips for optimizing cardio in your workouts:
1. Too much cardio can detract from your muscle-building goals:
While everybody is different, in general doing too much cardio each week can take away from your ability to build muscle at the maximum rate. This is because doing a lot of running, swimming, biking, etc. between workouts can deplete the muscle energy that you would otherwise be devoting to doing strength-building exercises.
2. But some cardio is a good idea:
Still, even if your only real goal is to build bigger muscles, doing some cardio is a good idea. For example, cardio can help you to keep from getting winded during your weightlifting workouts, and it can also help to increase blood flow to your muscles.
3. Do cardio 2 or 3 times per week for about 20 minutes:
By doing cardio exercises not more than 2-3 times per week for about 20 minutes at a time, you should be able to get enough exercise in to work your heart and burn some calories in a healthy way.
4. You will eventually want to choose to focus on either cardio or weight training:
Of course, if down the road you believe that you will want to really focus on getting into shape on the cardio side of things - such as when you are gearing up for a marathon - you will likely need to scale back on your weight workouts. It is difficult for anybody to really focus with maximum intensity on both types of exercises for long periods of time.
5. Pay attention to the needs of your body:
Remember, no matter what you read here or anywhere else, be sure to continue to listen to the needs of your body. Each person's body is unique and it has its own wisdom. Listen to what your body is telling you in order to maximize your workouts for desired results.
Take these 5 tips into account as you focus on getting the balance right between cardio and doing strength-building exercises to build more muscle.

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How to Build Muscle - 6 Muscle Myths

Listening to someone who doesn't know what he/she's doing will not get you anywhere. Worse, it can even get you into trouble. And things aren't any different when it comes to muscle building. So, I'm exposing here 6 muscle myths to lead you down the path to muscle building success.
How to Build Muscle - 6 Muscle Myths

Myth #1 - Stretching prevents injuries.
Contrary to popular belief, there is not enough proof to indicate or conclude that stretching before a workout reduces the chance of injuries. This is what the researchers at the Centers for Disease Control and Prevention found after reviewing more than 350 studies and articles examining the relationship between stretching and injuries. What really prevents injury is doing warm up exercises as they slowly increase your blood flow and prepare your muscles for the more intense activities. But then again, if you want to keep your body's flexibility within the normal range, by all means do those stretches. But do then when you're already warmed up.
Myth #2 - Always workout with free weights.
The things is, sometimes machines are better, such as if you need to isolate specific muscles or if you still lack experience to perform free-weight exercises on your own. But as you gain more experience, it is advised that you do more free-weight exercises as they mimic athletic moves, thus making you use muscles that are otherwise "ignored" by the machines.
Myth #3 - Lifting incredibly slowly builds bigger muscles.
The only thing that lifting very slowly contributes to is a really long workout session and nothing more. Furthermore, research have shown that slow lifters are burning far less calories than fast lifters.
Myth #4 - You will build more muscle if you eat more protein.
According to experts, consuming more than 0.9 to 1.25 grams of protein per pound of body weight is a waste. Excess protein in your body eventually breaks down into amino acids and nitrogen which are either excreted or converted into carbohydrates and stored. What will really help you with your muscle-building goals is to have the right balance of protein and carbohydrates. Also, maintaining high amino acid concentrations in your blood will keep protein synthesis going.
Myth #5 - Never exercise a sore muscle.
If your muscle is not sore to the touch and if the soreness is not limiting your range of movement, by all means, go workout. In less severe circumstances, light exercises can actually alleviate some of the soreness. Light exercises stimulate blood flow through your muscles, which removes waste products and helps in the muscle's recovery and repair process.
Myth #6 - Not eating late at night is good for you.
Fact is, if you go to sleep without eating, your body will be forced to turn to your own muscle protein for fuel. What this means is your body is practically cannibalizing your own muscles. So, better end your day with a slow-digesting protein, such as a casein protein shake or cottage cheese. Research have shown that bodybuilders who drank a casein protein shake right before bed for eight weeks gained significantly more muscle than those who did so in the middle of the day.

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Muscle Building Protein - Casein Supplements

People have been searching for the best way to build lean, muscular physiques for thousands of years. Some people think that the bodybuilding phenomenon is something that began only a hundred years ago, or so. The truth is that men and women have been exercising, experimenting with different foods, and trying various other techniques to improve their physiques for as long as written history goes back. From the athletes of ancient Greece to the modern day bodybuilder, there have always been people who want to get bigger, stronger, and leaner.
Athletes and bodybuilders have it a lot better today than those ancient athletes did. Today we have a lot of science to point us in the right direction when it comes to exercise physiology and cutting edge nutrition. Athletes today have top quality protein - casein, whey and other types to choose from to help develop their muscles. No longer do people have to search around in the dark or use superstitious concoctions to grow bigger, stronger muscles and shed unwanted body fat. It's important for people who want to build muscle mass to eat plenty of protein. Casein protein is one of the most beneficial and abundant sources of protein available. If you want a beneficial supplemental form of protein, casein supplements should be at the top of your list.
Muscle Building Protein - Casein Supplements
All About Protein - Casein, Where Does it Come From?
Lots of people drink protein supplements on a regular basis, but never stop to think about how the supplement companies produce their favorite protein. Casein, like whey protein, is derived from whole milk. Refining processes heat the milk up which causes the protein to separate from the other nutrients in the milk, like Calcium. As the elements separate, a filtration process is used to filter the calcium and liquids away from the refined protein. The protein is then washed and run through several other processes to get it to a powdered from. After this step, the protein is then used in nutritional supplements and food additives. Sports nutrition companies look for the highest quality protein. Casein and whey protein are both derived from milk, but both have different biological profiles. The best proteins are used in the top quality protein drinks and other nutrition products, like protein bars.
Protein: Casein or Whey, Which is Better?
For the past decade whey protein has reigned as the King of Proteins over the world of sports supplements. Whey protein is a great way to build muscle and a whey supplement should definitely be a part of your regular eating plan. It's important, however, to get a complete protein profile every day. That means that you need other types of protein; casein should be at the top of your list for other protein sources.
The legitimate benefits of whey protein have been discussed, published and endorsed so much that many people go overboard with their supplement consumption and only drink whey protein products. Whey protein is very good, but it should not be overdone in your diet to the extent that you exclude any other type of protein. Casein has benefits and attributes that whey protein does not; and vice versa. Make sure that you take supplements that contain casein protein to reap some of these important benefits.
The Benefits of Casein Protein Supplements
Casein protein has a lower biological value than whey protein, but that doesn't mean that you need it any less. If you are serious about adding muscle mass and repairing muscle fibers after heavy workouts, you can't afford to miss out on the fantastic benefits of this often overlooked protein. Casein protein is a slower acting protein than whey. Post workout drinks usually contain high amounts of whey protein because it is so rapidly absorbed by the body. Your body needs to get a fresh supply of amino acids after a hard workout, and whey helps to deliver these amino acids quickly. Casein, on the other hand, is digested slower and absorbed by the body at a slower pace. It's important to remember that your muscles are still healing long after your workout is over. Having plenty of slow acting protein, like Casein, helps to nourish and heal your muscles long after the whey protein has done its job.
One important amino acid that is found in ample supplies in casein protein is glutamine. You can find glutamine is other types of protein, casein just happens to have a lot more than the others. Glutamine is very important because it helps to preserve muscle mass better than any of the other essential amino acids. Bodybuilders are always on the lookout to gain muscle, but if muscle preservation is overlooked, all the muscle gain in the world won't make a difference. Luckily, you don't have to make a conscious effort to preserve muscle mass, besides drinking a protein drink that is rich in glutamine. You don't have to look far and wide for this kind of protein; casein has you covered.
The Search for a Perfect Protein
As long as people are going to improve their physiques by nutrition and exercise, the search for the perfect protein supplement will continue. Today's athletes don't have to rely on regular foods alone to get the essential protein they need for serious muscle growth. There is no perfect protein. Casein and whey, along with other types of protein, like egg protein, should all work together to give you a complete protein profile in your day to day diet. Profect is one protein drink that raises the bar. It contains a proprietary blend of proteins to give people 25 grams of high quality protein in a small, less than three fluid ounce drink. There may not be anything perfect, but Profect sure comes close. Be sure to include whey, casein, and other proteins in your diet to get the amino acids that your body uses to repair and strengthen muscle tissue. It's all about maintaining the muscle you have, gaining more muscle mass over time and shedding fat. Sticking to a diet with all the necessary protein types will help you along the way.

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Top 7 Health Benefits of Whey Protein

Whey protein is usually the first choice for those involved in rigorous workouts. However, whey has a larger role to play in terms of health benefits. These uses go easily unnoticed as whey is enshrouded with its fame to assist in muscle mass. In this article, let us uncover the 7 other health benefits of whey protein.
Health Benefits of Whey Protein
  • Weight Management
Whey protein is often used as a meal replacement. It takes a little longer while to digest than other proteins. The more it stays in the stomach, better it helps reduce food cravings. Stomach does not empty easily. This prompts you to lower your calorie intake. Whey also speeds up the metabolic activity.
  • Storehouse of Amino Acids
Even though proteins are known to contain amino acids, every protein may not be as efficient as whey. Whey protein is made up of all the 9 essential amino acids. These are the amino acids that cannot be obtained from dietary sources. This is why whey may even be considered as the best amino acid provider.
  • The Power of BCAAs
There are a total of 3 BCAAs in existence. Branched Chain Amino Acids prove more useful than normal amino acids as their absorption process occurs instantly. BCAAs skip the intermediary process of absorption. They are directly absorbed in the bloodstream.
  • Low Cholesterol Levels
Whey protein helps reduce LDL cholesterol. Cholesterol is categorised as 2 - High Density Lipoproteins (HDLs) and Low Density Lipoproteins (LDLs). Higher the HDL Cholesterol level in blood, more the chance of remaining heart healthy. LDL Cholesterol works in contrast to this. Whey protein helps maintain a good cholesterol level as it brings down the quantity of LDLs.
  • Blood Pressure
LDL Cholesterol can eventually lead to high blood pressure. They constrict the path of blood flow. This can create a pressure on the heart to pump blood. To fulfil this demand, blood pressure can soar up. Unmanaged blood pressure is one of the major cardiovascular worries. Whey protein helps lower blood pressure amongst those experiencing hypertension.
  • Anti-cancer Properties
Whey has also been researched to have a negative effect on cancer cells of glutathione. Abnormal multiplication of cells is detected as the main cause of cancer. The depleting effect that whey exhibits on these cells accounts for its anti-cancer properties.
  • Anti-oxidants & Immunity
Glutathione is the most efficient anti-oxidant found in nature. As whey stimulates glutathione production in multiple tissues, it elevates both the anti-oxidant supply and the defence system of the body. This is to say that whey strengthens immunity.

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What Are the Potential Negatives With Whey Protein?

There seems to be little debate as to the benefits of whey protein. It helps in building muscle, protects the body against illnesses such as blood pressure and cancer, helps in battling degenerative illnesses, is used by expecting mothers for their child's development, and can help promote weight loss. Certainly this is an impressive list of positive uses of the product for many people. But with all health benefits of whey protein and what it has going for it, are there any dangers inherent with a product that can be so influential on the human body?
What Are the Potential Negatives With Whey Protein?
The four areas of major concern by most health experts are:
1. Potential for osteoporosis. Though never been proven, it is known that the consumption of high levels of protein may lead to an imbalance of minerals in the bones. This could have an effect on bone mineral density, eventually causing osteoporosis.
2. Kidney function. Many experts caution there is a risk to the kidneys with the protein, but this, as well, is somewhat circumstantial. High protein diets stress the kidneys, which has the responsibility of flushing wastes. Those who are on these high protein diets for a long period of time are at a greater risk for kidney stones and in severe cases kidney failure. Again, the link between deteriorating kidneys and long-term whey protein use is not conclusive, but to be safe people using the protein or for that matter on any high-protein diet might want to consume in moderation.
3. Allergic reactions. If you are lactose intolerant, whey protein may create problems. The standard lactose percent is well above the ranges that can be tolerated by the majority of people who are lactose intolerance. Anything below 2% can be tolerated well by most people suffering from intolerance. People who are lactose intolerant will have to opt for whey protein isolate, which has less than 1% lactose. As a comparison to whey protein, fluid milks are in the neighborhood of 5% lactose, and lactose-reduced milk about 1.5%. The higher the fat content, the lower the lactose content.
4. Liver damage. There is evidence that whey protein can have a positive influence with people with liver disease or liver damage due to hepatitis, as it will increase glutathione levels. Glutathione plays an important role in our antioxidant defense system, and people with liver disease due to hepatitis tend to have low levels. It is important to note, however, that whey protein will probably not reverse the damage or cure the disease. It would be a mistake to stop taking prescribed medications when using the protein, and taking excessive amounts could lead to problems.
There are many viable uses for whey protein, and building muscle programs usually top the list. Trying to find cautionary tales on the reasons not to use it were, quite frankly, not easy to find. On our website we always try to perform due diligence on any of the products that are sold as beneficial to our health, and almost always there is something that will beg for caution. With this product it seems to be overuse, as there is definitely a point where the product can do damage to certain organs. This of course holds true to virtually anything, and as long as it is used in moderation whey protein will be quite beneficial.

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How To Gain Muscle and Lose Fat At The Same Time: Is It Possible?

I’ve written countless articles about how to gain muscle, and countless articles about how to lose fat. But, if there is one question I still get asked more than anything else, it’s definitely this…
How To Gain Muscle and Lose Fat At The Same Time:

How do I gain muscle and lose fat at the same time?
I must get this question emailed to me at least 10 x a day by someone who wants to not only gain muscle or lose fat, but instead do BOTH. And not only that, they want to do both at the exact same time, and they want to know what diet and workout will best make it happen.
If you’re reading this, then you probably have the same goal in mind. You’re not interested in how to do one or the other, you want to know how to do both as quickly and effectively as possible.
So, let’s get it all figured out right now, starting with the biggest question of all…

Is It Possible To Do Both At The Same Time?
The honest answer to this question is both yes and no. Why? Because some people can do both simultaneously, and some people can’t. Here’s what I mean.
The following people ARE capable of gaining muscle and losing fat at the same time:
People using “assistance” (meaning steroids).
People who gained a lot of muscle at some point in their life but then stopped working out and lost most (or all) of it.
Overweight beginners.
The following people are NOT capable of doing both at the same time:
The majority of the population (pretty much everyone else not mentioned above).
I know, it sucks to hear that, but it’s the honest truth. It is just not possible for most people to gain muscle and lose fat at the same time at anything close to an acceptable rate. I know there are various diets and workout programs out there that claim otherwise, but like most things in the fitness industry, it’s just lies and bullsh!t used to get your money.
But wait, don’t feel too bad or give up hope just yet. I want to tell you why it can’t be done, and show you exactly what you need to do instead to reach both goals successfully.

Why Can’t Most People Do it?
To lose fat, what do you have to do? You have to eat less calories than your body needs (a “caloric deficit”). To gain muscle, what do you have to do? You have to eat more calories than your body needs (a “caloric surplus”).
Now, did you notice something there? Yup, they are complete opposites in terms of calorie intake. To gain muscle you need more calories, and to lose fat you need less calories. Trying to do both at the same time would be like trying to sit and stand at the same time. It just can’t literally be done simultaneously.
This is why most of the people who try to do both at the same time will usually fail to do either and eventually give up. And this of course brings up the next important question…

What’s The Solution? How Can I Do Both?
After hearing this, the next thing everyone always wants to know is how do you actually reach both goals (gain muscle AND lose fat) if you can’t do both at the same time? Well, it’s pretty simple. You DON’T do them at the same time.
Instead, you set them up in phases and alternate between them. Let me explain…
The Muscle Gain Phase
In the diet and fitness world, most people call their muscle gaining, weight gaining, size and strength gaining phase the “bulking up” phase. People often incorrectly take this to mean eating as much as possible and trying to pack on weight as quickly as possible. This is dead wrong.
Instead, the true goal of a muscle gain phase is to build as much quality lean mass as you can while at the same time keeping fat gains to an absolute minimum. Basically, the goal is to gain muscle without gaining excess fat.
To do this, your daily calorie intake is increased so that weight is gained at an ideal rate of no more than 0.5-1 pound per week. (Weight gain post will be uploaded soon) As far as weight training goes, the goal in this phase is using an intelligently designed muscle building routine and working your ass off to make as much progress as you can and get stronger on every exercise.
The Fat Loss Phase
On the other hand, most people call their fat burning phase the “cutting up” or “dieting down” phase. People again incorrectly take this to mean drastically reducing calories, adding in a ton of cardio, and switching from heavy weights for lower reps to lighter weights for higher reps. Once again, this is dead wrong.
Instead, the true goal of a fat loss phase is to lose fat as quickly and effectively as possible while at the same time keeping muscle loss to an absolute minimum. Basically, the goal is to lose fat while maintaining all of the lean muscle you built.
In this phase, your daily calorie intake is decreased (and/or cardio may be increased) so that weight is lost at an ideal rate of about 1 pound per week on average (post about Weight Loss Diet will be uploaded soon). As far as weight training goes, the goal in this phase isn’t so much to make progress (without the extra calories needed, you probably won’t) as much as it is to just work your ass off to maintain your lifts.
If the weights you are lifting are staying the same and strength is being maintained, it’s a good sign that you aren’t losing any muscle. However, if they decrease, it’s a good sign that the opposite is happening (which is why purposely switching to lighter weights/higher reps is the worst idea possible).

How The Phases Differ and Stay The Same
In each phase, the main difference is just total calorie intake. Protein intake would usually remain about the same (1 gram of protein per pound of body weight is a good place to start), and fat would consistently stay at around 25% of your total calorie intake (including fish oil supplements). Carbs would then be used to make up the difference (more carbs to create more calories, less carbs to create less calories).
Your workout routine would also stay pretty much the same. Whether you’re in the phase where you’re trying to gain muscle or lose fat, there is no significant difference in what works best when it comes to weight training. Therefore, no big changes need to be made at all.
Just try to get stronger and progress as often as possible in the muscle gaining phase, and then try to maintain all of that strength as best as you can during the fat loss phase.
Pick A Phase And Then Alternate
Now that you understand the basics of how your diet and workout routine need to be set up when you want to both gain muscle and lose fat, the next thing you need to figure out is which phase to start with first. Here’s how I usually answer that question…
If you are currently leaner (or just plain skinny), it’s mostly up to you and whichever goal is more important to you right now.
If you are currently fatter (or just plain fat), starting off with a fat loss phase first is definitely the right idea. Trying to do a successful muscle gaining phase when you’re in an already fat state is just a recipe for disaster. Definitely get leaner first.
From there, you basically just need to give that first phase enough time to actually work. When it does, just switch on over to the other phase for a while and give it time to work as well.
Depending on how much fat you have to lose and how much muscle you want to gain, you’d just keep on alternating from phase to phase until you have the body you want. In the end, you won’t actually be doing both at the same time, but both goals will end up being achieved successfully just the same.
Now for the last question you probably have…

How Do I Make Each Phase As Effective As Possible?
What I mean is:
What’s the exact workout routine that will work best for you in each phase?
What’s the exact diet that will work best for you in each phase?
How do you avoid gaining excess fat while you gain muscle?
How do you ensure you don’t lose quality lean muscle while you’re losing fat?
How long should each phase last?
Honestly, answering all of these questions properly would require a whole separate posts which will be posted soon.
However, after years of people asking me those exact questions and tons of others about how to gain muscle and lose fat at the same time, I have finally created one ultimate solution that covers it all.
By :  Juraj Krajcik

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How To Gain Weight, Is Protein Powder A Necessity?

But is protein powder really necessary? Could you do without it? If that's what you're wondering as you go about learning all the must-haves for how to gain weight, you need to know the following pieces of information.
*Protein Mix And Speed Of Digestion
Is Protein Powder A Necessity
There's no question that you need protein to gain weight, but when it comes to deciding whether or not to use a protein powder, the first thing to think about is the speed of digestion. This is one thing that some people do typically overlook.
When you purchase the right type of protein powder, it's specially designed to be digested far faster in the body, thus it will get to the muscle tissues at top speed. This does provide some important benefits in terms of helping you recover from an intense workout session.
The protein mix to look for in this case would be a whey isolate, which is formulated to help you gain weight quickly and replenish those tired muscles. On the flip side of the coin, if you want a protein powder that digests more slowly for right before bed, turn to a casein protein. It'll keep your muscles satisfied for hours to come.
*Protein Powder And Your Daily Requirements
The second thing to think about when deciding if you need protein to gain weight quick is what your daily requirements are. The heavier you are right now, the more protein you will need to build lean muscle mass.
If you have protein requirements of 250 grams per day since you're already at around 200 pounds or so, you'll likely struggle to meet your needs with whole foods. This is where protein powder can be incredibly helpful to allow you to gain weight.
If you're finding it difficult to meet your protein needs, it's worth your while to invest in protein powder. Nothing would do more damage to your progress than falling short in this critical nutrient. If there's one thing you must know as you learn how to gain weight, this would be it.
*Protein Mix And Convenience
Finally, the last big benefit to using protein to help you gain weight is that it's very convenient as well. You simply mix and go - it's fast, easy, and can be taken anywhere.
If you lead a very busy lifestyle and often don't have time to sit down and cook up a bunch of grilled chicken breasts, protein powder will work for you. While it is important to focus on whole foods to gain weight fast, sometimes you do need to use shakes instead.
So there you have the main points to remember about protein powder and its role to help you gain weight quick. If you use it properly, it can definitely help you see faster success.

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